11/29/21: Monday

Today’s Workout

Warm Up

  • 5 Inchworm + Press Up
  • 10 Groiners w/ T Spine Opener
  • 1 min. Row|Ski|Bike
  • 10 PVC Pass Throughs
  • 5 PVC Snatch Deadlifts
  • 5 PVC Hang Power Snatches
  • 10 PVC Power Snatches
  • 15 Scap Pull Ups
  • 10 Ring Rows
  • 1 min. Row|Ski|Bike
  • 15 Kip Swings
  • 10 Power Snatches
  • 5 Chest to Bar Pull Ups or 2-3 Bar Muscle Ups

Conditioning

  • “Cal Bundy”
    EMOM 10

    • 12|9 Cal Row|Ski|Bike (crx: 15|12 Cal) – :45 Work Cap
    • 6 Touch-and-Go Power Snatches (sx: 45#|35#  rx: 95#+|65#+  crx: 135#+|95#+)
  • Rest 2 min.
  • “Cal Pacino”
    EMOM 10

    • 12|9 Cal Row|Ski|Bike (crx: 15|12 Cal) – :45 Work Cap
    • 9-12 Chest to Bar Pull Ups or 4-6 Bar Muscle Ups (sx: Jumping CTB)
  • Rest 2 min. – then start accessory

Accessory
5 Sets

  • 5 Tempo Overhead Squats (slow controlled negative every rep)